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I know teamliquid isn't the best place to ask this but t-nation is suckily not loading like it always does and I only use bodybuilding.com to order my supps
I currently weigh 170 and im 6 ft.
I've been lifting weights for around 2 years and I've failed to see much gain
Ive decided that during the summer all Im going to do is eat sleep and lift and I want to get as big as I can get before school starts again in August.
I've taken protein and creatine before but I was wondering what is the best stack or supplements I can take that will give me the most gains over the summer?
I know someone is bound to say roids..so no roids. Plus im only 17 so there are certain supplements that I dont want to take such as HGH and natural test boosters.
P.S. Lets just say that money isnt an issue so go for it.
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Eat more? that is probably the best solution, if not then go to ironaddicts.com-->nutrition, all the info you need
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I'm about 6'0 180 17 and i plan to put on ~15-20 pounds of muscle before i start college next year for rugby.
It depends on your person, i definitely have the frame/body type to put on the weight so im not too worried. I just eat lots of tuna and am going to lift a shit ton. If anything i'll probably have some protein shakes or something, maybe some non-creatine workout pills to get in more reps. Also gonna try to run ~3 miles a day.
I'm not sure if i said anything remotely useful other than the fact were in the same situation and im not a big fan of supplements.
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If you've been working out for two years and you havnt seen much in the way of gains that it most likely means that you've been training the wrong way. Bodybuilding.com has some great routines and workout plans. I suggest that you spend some time reading up on the above mentioned as well as supplements.
Since you're only 17, all you really need is a good protein supplement like Optimum Nutrition 100% Whey to take in the morning, post workout, and before you go to sleep. Throwing in a multi-vitamin would be a good idea as well. There's tons of brands of protein but this is just the one I like the most. Syntha-6 by BSN is delicious but it's really pricey for not too many servings and Muscle Milk has a ton of sugar in it which isn't really what I want personally. If you don't mind the extra/sugar calories, you can get a month supply of muscle milk for like 25~ dollars. ON 100% would probably run about $30-35. I'm talking about prices from online companies though. I don't know of any supplement companies that ship to south korea so you may just have to look around your town to see what you can find.
If you're worrired about flavor, Strawberry and chocolate ON 100% Whey are awesome in water alone and they mix easily. If you want it to be a little more sweet, try it with milk. It tastes better but the drawback is that it takes a lot more stirring to get a nice consistency. The same goes for every brand of protein out there. They taste better in milk but mix easier in watter. Every mucle milk flavor I've tried is awesome and Mochachinno (SP?) syntha-6 is fucking incredible.
There's a few different kinds of protein but for now you'll be good with whey. If your lactose intolerant however, whey would not be a good choice since it might make you kind of bloated. If this is the case try soy protein.
Right now I'm taking 100% Whey Strawberry in the morning and post workout. Before I go to sleep I'll take some casein protein (I'ts a slower digesting protein so it slowly feeds your muscles over an extended period of time). I'm also taking a multi-vitamin,fish oil, and glucosamine/chondroitin(not sure if i spelled that right).
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I live in the U.S. sorry for the confusion
for the 2 years ive been working out Ive squatted probably not more than 12 times lol
so I've decided to do a shit ton of squats, power cleans, and deadlifts to get my core going
I eat like a champ so I dont think its the food.. most likely my neglect of squats and core exercises.. all I mostly did was the double B's (bench and biceps)
and statix I am currently taking ON strawberr;y banana which is good as fuck and I love it
and I heard its harder to gain masss if you do cardio is it true?
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Just take protein, a good multivitamin (not One-A-Day) and fish oils (Omega--3/6).
I use ON 100% Whey (Chocolate-Mint is really good), AST Multi-Pro 32X, and any generic fish oil capsules. If you're not gaining, you're not eating enough. You don't need supplements at your age. In reality you shouldn't need any until you're over 30. If you can't gain off supplements, you probably can't gain on supplements.
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On May 14 2008 11:39 BaDayOri wrote:
I live in the U.S. sorry for the confusion
for the 2 years ive been working out Ive squatted probably not more than 12 times lol
so I've decided to do a shit ton of squats, power cleans, and deadlifts to get my core going
Squats, bench press, power cleans, and deadlifts will get you the most mass the quickest. They're compound exercises that help you produce more testosterone naturally which leads to better gains. They fucking rule.
I eat like a champ so I dont think its the food.. most likely my neglect of squats and core exercises.. all I mostly did was the double B's (bench and biceps)
I never really workout my becieps since they seem to work themselves out on back days. Throwing in a routine for biceps seen a little excessive to me. But they are the muscles that chicks love the most so do whatever you want...hah.
and I heard its harder to gain masss if you do cardio is it true?
Yes, if youre looking to put on mass then you shouldn't do very much cardio at all unless you're cutting and working to get a more defined look after bulking up.
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On May 14 2008 11:39 BaDayOri wrote:
I live in the U.S. sorry for the confusion
Quick fix: Click on My TL.net, edit profile, and change country to US. Claiming you're from South Korea doesn't make anyone think you're cool.
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On May 14 2008 11:42 LonelyMargarita wrote:
You don't need supplements at your age. In reality you shouldn't need any until you're over 30. If you can't gain off supplements, you probably can't gain on supplements.
Nice post.
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On May 14 2008 11:39 BaDayOri wrote:
I live in the U.S. sorry for the confusion
for the 2 years ive been working out Ive squatted probably not more than 12 times lol
so I've decided to do a shit ton of squats, power cleans, and deadlifts to get my core going
I eat like a champ so I dont think its the food.. most likely my neglect of squats and core exercises.. all I mostly did was the double B's (bench and biceps)
and statix I am currently taking ON strawberr;y banana which is good as fuck and I love it
and I heard its harder to gain masss if you do cardio is it true?
lololololol
no shit. Squat/powerclean is like all i did my freshman-sophmore year and i put on a shit ton of muscle. Then i benched for most of junior year and evened out my upper body a bit. Biceps are fucking useless. You should have some sort of rotation of squat/powerclean/deadlift/bench going and then more specific exercises like leg curls, rows, arm extensions, etc etc
And i guess if you just want muscle then you dont need as much cardio, but if you want to be healthy and athletic i would highly recommend it. You can do cardio and build muscle.
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United States22883 Posts
First, the way you worked out before sucked. I'm not sure how it's even possible to take creatine and not gain weight/bulk. If you continue taking it, it'll store extra water in your muscles so even if you're not getting much stronger, you look bigger. I don't take it, I only take Whey.
Biceps/Bench only is really a stupid workout routine. Biceps are a very small group and are pretty unimportant, plus they get work with just about everything else. Chest really isn't that important either, and it can cause shoulder problems if you do too much. Doing the compound lifts is a good start, but make sure to pay attention to your back.
How can you guys actually like the taste of ON? Did you rape all of your tastebuds? I don't think it's possible once you start using some of the better stuff like Nectar.
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On May 14 2008 12:02 Jibba wrote:
How can you guys actually like the taste of ON? Did you rape all of your tastebuds? I don't think it's possible once you start using some of the better stuff like Nectar.
I don't know what you think you've tried but ON protein tastes awesome to me.
Isn't nectar the brand that tried to sue people over at bodybuilding.com for questioning whether or not they really had 0 carbs and used to artificial sweeteners...lol
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United States22883 Posts
On May 14 2008 12:16 statix wrote:Show nested quote +On May 14 2008 12:02 Jibba wrote:
How can you guys actually like the taste of ON? Did you rape all of your tastebuds? I don't think it's possible once you start using some of the better stuff like Nectar.
I don't know what you think you've tried but ON protein tastes awesome to me.
Yeah, that's why I think you anally violated your own tastebuds. What else have you tried?
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On May 14 2008 12:18 Jibba wrote:Show nested quote +On May 14 2008 12:16 statix wrote:On May 14 2008 12:02 Jibba wrote:
How can you guys actually like the taste of ON? Did you rape all of your tastebuds? I don't think it's possible once you start using some of the better stuff like Nectar.
I don't know what you think you've tried but ON protein tastes awesome to me. Yeah, that's why I think you anally violated your own tastebuds. What else have you tried?
k...
Pretty much you name it and I've tried it. I used to work at GNC so I got a ton of free samples and discounted products. It was pretty awesome. What have you tried?
Also, I was looking to try Nectar a few years back but then they started trying to sue their customers for slander and libel. Ever since that I've refused to support them. Make your money by selling a good product and backing up your claims when they're called out, not by taking legal action against the people that buy your product and are unsatisfied with it.
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On May 14 2008 11:39 BaDayOri wrote:
most likely my neglect of squats and core exercises.. all I mostly did was the double B's (bench and biceps)
this is your problem, not supplements. Fix your lifting routine and make sure you have a good diet, and that should take care of it.
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I've been working out hardcore for the last few months(5 months now), and I've gained a lot of muscle mass, one thing that differs between you and I though is I'm 5'8''-5'9'', I also weigh 230 LBS(but my frame is becoming more muscular i got piczzzz s2r .... lol). So, its easier for me to gain muscle mass when I'm losing weight because there was extra space to put shit there(lolol).
For me, I don't take supplements, but I do eat a lot of foods with protein. I think everyday, I consume some type of protein that contributes to me being a man beast in the gym. For example, I would probably crack 2 eggs in the morning, and eat 2 slices of cooked ham w/ two slices of toast(for some carb action yaaa). Lunch would consist of a sub with any type of meat(sorry, i'm not a vegetarian nor do i care if people kill animals to eat), or cooked steak / chicken. Since I'm trying to lose weight I make sure my lunch is good enough to keep me from dinner(its bad, but its been working fine for me).
I mean the best way to gain weight is by taking shakes, and eating heavy meals. When I talk to people who say, "Yeah man, I eat a lot." I find out a lot to them is 3 grill cheese sandwiches, or something(when I could eat about 6 of em.. lololol n then some).
Edit:
When I go to the gym..
M: Chest / Triceps / Abs
Tues: Shoulders / Biceps(2 works out instead of 4) / Abs
Wed: Back / Lower Back / Abs
Thur: Side of abs / abs
Fri: Every body part(1-2 workouts for each body part)
Sat: Every body part(1-2 workouts for each body part)
Sun: Relax day, fuck the gym.
I haven't done this routine in a month, but I'm going back to it this week.
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On May 14 2008 11:39 BaDayOri wrote:
I eat like a champ so I dont think its the food.. most likely my neglect of squats and core exercises.. all I mostly did was the double B's (bench and biceps)
uh, you call that working out?
bench press, squats, deadlifts - theyre compound exercises, which means they work more than one muscle group. do them, and do them right.
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United States22883 Posts
GNC sells almost entirely GNC brand, ON and Muscle Milk/Cytosport and not much else.
I've tried ON, Myoplex, Nectar and Muscle Milk (which doesn't really count anyways.) Nearly everyone I've ever heard rave about ON has never actually tried another brand or anything good.
Syntha 6 and Nectar are the two I've heard of as being the best. Cry all you want about the bb.com stuff, the powder is as good as whey can taste.
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judgemathis you're fuckin gigantic
anyways i think more important than what kind of protein you get is when you get it
(asap after workouts)
anyways just pound down eggs
hell just eat like 10 eggs a day u will gain mass for sure and they don't have too much fat
alot of cholesterol if you buy into that crap though
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I swear by Whey Protein, its weird how quickly I can see improvements when I started lifting.
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United States5262 Posts
Get the weightgainer protein powder + try to eat a lot more calories a day than you would normally do.
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On May 14 2008 12:34 JudgeMathis wrote:
When I go to the gym..
M: Chest / Triceps / Abs
Tues: Shoulders / Biceps(2 works out instead of 4) / Abs
Wed: Back / Lower Back / Abs
Thur: Side of abs / abs
Fri: Every body part(1-2 workouts for each body part)
Sat: Every body part(1-2 workouts for each body part)
Sun: Relax day, fuck the gym.
I haven't done this routine in a month, but I'm going back to it this week.
top heavy much eh?
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anyways, for supplements I take
Vitamin E (helps muscles recover in a variety of ways)
Vitamin C (helps metabolize fat, helps re-supply vitamin E, helps protect against viral infection)
Hemp Protein Powder (bar none the healthiest protein powder)
Joint Supplement (glucosamine + chondroitin obv)
Electrolytes (emergen-C)
Omega 3 fish oil
and I'd prolly take a vitamin-B supplement if I didn't already take adderal.
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On May 14 2008 13:27 travis wrote:
alot of cholesterol if you buy into that crap though
arent they the good cholesterol anyway?
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On May 14 2008 12:16 statix wrote:Show nested quote +On May 14 2008 12:02 Jibba wrote:
How can you guys actually like the taste of ON? Did you rape all of your tastebuds? I don't think it's possible once you start using some of the better stuff like Nectar.
I don't know what you think you've tried but ON protein tastes awesome to me. Isn't nectar the brand that tried to sue people over at bodybuilding.com for questioning whether or not they really had 0 carbs and used to artificial sweeteners...lol
I've been using the Vanilla flavored ON whey for a few weeks now. I'm used to it now, but I do have to say when I first started taking it it totally tasted like ass. I was really surprised because it's a very popular brand. But ya I really had to force it down. Now I can deal with it fine. A suggestion: if it tastes bad, adding ice to it and making nice and cold really helps to get it down. It makes it taste better somehow. Oh well, who likes drinking warm coke anyway?
In the past I've used EAS 100% Whey Protein Banana flavor. I wouldn't recommend the flavor, but it's not bad and it will mix with a spoon. I've also used Vanilla flavored Prolabs Pure Whey. This one really tasted awesome. It was like vanilla flavored milk, it just tasted really, really good, especially when it was cold. However, this one DOES NOT mix with a spoon, so you're going to have to use a shaker bottle or a blender.
And yes, like jkilla said, eat more calories. Make sure its not TOO much though, otherwise you will get fat. I should imagine you can find a calorie calculator on bodybuilding.com for your ideal daily caloric intake. Also make sure its all good food, not junk. You're probably getting lots of protein and carbs, but make sure you don't forget the fats. EFAs (essential fatty acids aka omega 3 and 6) are essential for hormonal production and they help keep your testosterone high = more growth. Good luck, and stop doing that pussy workout.
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If you aren't gaining any weight, you are not getting enough calories. simple as that.
So start by eating 6 times or more a day, evenly spaced out. Get about 15 to 20 times your bodyweight. So for you, 170x15=2550 calories at least. Split these calories into Protein/Fat/Carbs as you like, but the recommended ratio is about 40P/30F/30C.
Following the 40/30/30 ratio, you should take in (2550/4x.4) = 255g Protein, and (2550/4x.3) = 191g Carbs, and(2550/9x.3) = 85g Fat.
Personally I do not think we need that much protein and I stick to 1g per pound of bodyweight.
Whey protein supplements are an easy source of protein but an expensive source of calories. Consider trying a gainer instead. These are packed with carbs and fats in addition to protein. I recommend UN's Massive Whey Gainer, which doesnt have scary amounts of saturated fats (sat fats are probably fine its just my personal preference to stay away from too much)
For the meal before you sleep, i would suggest a nice slow digesting casein supplement such as ON's 100% Casein or ISS's Micellar Matrix.
I dont think you need anything else other than a nice multivit and EFAs.
edit: just realised the calculations were wrong, and also the guy below me is right, u probably have a very high metabolic rate so eat more big macs.
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On May 14 2008 17:09 gusbear wrote:
So start by eating 6 times or more a day, evenly spaced out. Get about 15 to 20 times your bodyweight. So for you, 170x15=2550 calories at least.
I wouldn't follow this advice. Unless you're gaining massive amounts of fat, just eat as much as you can. If I followed this formula and ate 15 times my body weight in calories a day, I'd lose 3-4 pounds a week. My BMR is double what it should be for my weight (hence why I have trouble gaining). If you're the same way, you need to eat 4000+ calories a day, and try for 5000 on a gain cycle.
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On May 14 2008 12:41 useLess wrote:Show nested quote +On May 14 2008 11:39 BaDayOri wrote:
I eat like a champ so I dont think its the food.. most likely my neglect of squats and core exercises.. all I mostly did was the double B's (bench and biceps)
uh, you call that working out? bench press, squats, deadlifts - theyre compound exercises, which means they work more than one muscle group. do them, and do them right.
There's your answer right there... not much need for anything else besides a real workout and whey.
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On May 14 2008 17:09 gusbear wrote:
If you aren't gaining any weight, you are not getting enough calories. simple as that.
So start by eating 6 times or more a day, evenly spaced out. Get about 15 to 20 times your bodyweight. So for you, 170x15=2550 calories at least. Split these calories into Protein/Fat/Carbs as you like, but the recommended ratio is about 40P/30F/30C.
Following the 40/30/30 ratio, you should take in (2550/4x.4) = 255g Protein and 255g Carbs, and(2550/9x.4) = 113g Fat.
Personally I do not think we need that much protein and I stick to 1g per pound of bodyweight.
Whey protein supplements are an easy source of protein but an expensive source of calories. Consider trying a gainer instead. These are packed with carbs and fats in addition to protein. I recommend UN's Massive Whey Gainer, which doesnt have scary amounts of saturated fats (sat fats are probably fine its just my personal preference to stay away from too much)
For the meal before you sleep, i would suggest a nice slow digesting casein supplement such as ON's 100% Casein or ISS's Micellar Matrix.
I dont think you need anything else other than a nice multivit and EFAs.
this guy gives pretty good advice but I would add that for the evening I don't actually think you need a supplement, a glass of milk right before bed should give you all the casein you need.
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On May 14 2008 17:09 gusbear wrote:
Personally I do not think we need that much protein and I stick to 1g per pound of bodyweight.
its about 0.75g to 1g of protein per kg in bodyweight to maintain, 1-2g or more to put on more muscle. thats in addition to working out hard and giving your body sufficient rest
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On May 15 2008 06:39 useLess wrote:Show nested quote +On May 14 2008 17:09 gusbear wrote:
Personally I do not think we need that much protein and I stick to 1g per pound of bodyweight.
its about 0.75g to 1g of protein per kg in bodyweight to maintain, 1-2g or more to put on more muscle. thats in addition to working out hard and giving your body sufficient rest
there are many schools of thought on the amount of protein, fat and carbs to take; the only sure thing that is relevant to the OP's plight is to pack on the calories. http://forum.bodybuilding.com/showthread.php?t=337536
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Whey, fish oil and a multi vitamin. Thats all you need.
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On May 14 2008 11:44 LonelyMargarita wrote:Show nested quote +On May 14 2008 11:39 BaDayOri wrote:
I live in the U.S. sorry for the confusion
Quick fix: Click on My TL.net, edit profile, and change country to US. Claiming you're from South Korea doesn't make anyone think you're cool.
Im korean so I was referring to my nationality not my location buddy
On May 14 2008 12:41 useLess wrote:Show nested quote +On May 14 2008 11:39 BaDayOri wrote:
I eat like a champ so I dont think its the food.. most likely my neglect of squats and core exercises.. all I mostly did was the double B's (bench and biceps)
uh, you call that working out? bench press, squats, deadlifts - theyre compound exercises, which means they work more than one muscle group. do them, and do them right.
I don't mean I only benched and curled..I did rows, military, shrugs, but I mean all I really cared about was benching and arm size. Plus this was back when I didn't know shit.
I've come to realize how awesome compound lifts are when I saw a friend of mine who plays CB for my schools football team power clean 315 at 180 lbs. he also runs a 40 in 4.39
His entire back and traps are fucking insane.
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EPT
